Burnout is a growing concern in the tech industry, especially among developers, IT admins, and cybersecurity professionals. High workload, tight deadlines, and constant learning pressure can take a serious toll on mental and physical well-being.

Symptoms of burnout:

• Constant fatigue or lack of motivation.
• Decreased productivity and creativity.
• Emotional detachment from work.
• Trouble concentrating or sleeping.

Causes:

• Overwork and poor work-life balance.
• Lack of recognition or unclear expectations.
• Constant context-switching or task overload.
• “Always-on” culture, especially in remote work.

How to prevent and recover:

1. Set Boundaries
   • Stick to a defined work schedule.
   • Disable notifications after hours.
2. Take Breaks
   • Follow the Pomodoro technique or take regular walks.
   • Don’t skip vacations—recovery is not optional.
3. Prioritize Tasks
   • Use tools like Kanban boards to manage scope and avoid multitasking.
4. Talk to Someone
   • Managers, colleagues, or even therapists can offer perspective and help.
5. Practice Self-Care
   • Sleep, nutrition, exercise, and hobbies are non-negotiable for mental health.
6. Change Environments
   • Sometimes, a toxic workplace or role mismatch is the root cause. Don’t be afraid to pivot.

Taking care of your health isn’t a luxury—it’s a necessity for sustainable success in tech.